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CrossFit 580 • CrossFit & Fitness in Livermore California

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WEDNESDAY WOD August 3, 2016

CrossFit WOD PERFORMANCE A. Every 90 seconds, for 30 minutes (5 sets of each station): Station 1 – 10 Burpee Box Jump-Overs (24″/20″) Station 2 – 10 Hang Power Cleans (135/95 lbs) Station 3 – 10 Strict Handstand Push-Ups Station 4 – 10 Overhead Reverse Lunges (135/95 lbs) B. Three set
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TUESDAY WOD August 2, 2016

CrossFit WOD PERFORMANCE A. Every 2 minutes, for 24 minutes (12 sets): Power Clean + Split Jerk Build over the course of the 12 sets to today’s heavy. B. Every 5 minutes, for 15 minutes (3 sets): 15 Pull-Ups 30 Push-Ups 45 Air Squats Complete each set as quickly as possible and note t
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SUNDAY WOD July 31, 2016

Boot Camp WOD INTENSITY A. 12 Min AMRAP 12 Slam Balls 10 Ring Rows 10 Plank K2E (1,1,2,2,3,3…) B. 12 Min AMRAP 10 DB Man Makers 10 Abmat Sit ups 250m Run/300m Row C. 6 Min AMRAP 6 KB Russian Swings 8 Wall Balls
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FRIDAY WOD July 29, 2016

  CrossFit WOD PERFORMANCE A. Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 1 rep @ 101+% OPTIONAL – 1 rep @ 103-105% Rest 2-3 minutes between sets B. Complete rounds of 21, 15 and 9 reps of: 135/9
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SUNDAY WOD July 24, 2016

BootCamp WOD INTENSITY   Come celebrate Coach Ron’s 45th Bday WOD today! Happy Birthday Ron!     “Ron 45!” Buy-In: 450 Meter run with partner w/ 45 lb plate A. AMRAP in 6 minutes: Partner Wheel Barrels* (Scale is plank up/downs or static plank while pa
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THURSDAY WOD October 1, 2015

CrossFit WOD PERFORMANCE Workout of the Day A. Every 2 minutes, for 16 minutes (8 sets): High Hang Clean + Hang Clean + Clean + Jerk Build over the course of the 8 sets to today’s heaviest barbell complex. Olympic Warm Up-Clean B. Every minute, on the minute, for 15 minutes: *Clean or
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